Skill: HSPU EMOTM x 3 :10-:15 Headstand hold on mat (Sub elbow plank) rest 1:00 EMOTM x 3 :10-:15 Handstand Hold (Sub Ring Plank) rest 1:00 EMOTM x 3 2 HSPU Negatives (Sub Ring Pushup Negatives) (try out some deficit if you want!) Conditioning: 10 Rounds For Time (15 Min Cap) 5 HSPU Run 100...Read More
Strength: Backsquats 2×15 @ 5-20lbs heavier than last weeks squats (still leave 2-3 reps in the tank) rest 3:00 b/w sets Conditioning Every 3:00 x 6 sets *Reps are meant to be done UB* 10 Russian KBS 10 Alt. Goblet Lunges 10 Goblet Squats *Choose whatever weight allows you to do the entire effort without...Read More
Strength: Bench Press Every 2:30 x 5 sets 8 Bench Press with a 3 count lower on each rep Conditioning: EMOTM x 15 Mins 1) :45 AMRAP DB Floor Press 2) :45 AMRAP Strict Toes 2 Bar 3):30 Sandbag Hold *Goal is 12-15 Floor Press on each round.. make em tough!! *Sub Hanging Knee Raises...Read More
Partner Workout! 18 Mins to complete: 3 Rounds: 18 Pullups 12 Deadlifts (225/155) 3 Rounds: 15 Chest 2 Bar 9 Deadlifts (275/185) 2 Rounds: 12 Bar Muscle Ups 6 Deadlifts (315/225) *Note the last section is only 2 rounds *No Rest between sections Comp: 275/185, 315/225, 365/245, Gymnastics As Written Fitness: As Written GPP: 165/115,...Read More
All Strength Day Strength: Paused Front Squats 2×10 (leave 3 reps in the tank) *Pause for 1 full sec in the bottom of each rep *I want these to be light enough that you can stand up quickly on each rep Rest 3:00 b/w sets More Strength: Squat Clean Thruster + 2 Jerks 15 Mins...Read More
Overhead Squat Mobility Strength: Hang Snatch 15 Minutes to build to a technically sound Hang Snatch *Full squat for everyone that can *If you finish early.. take 70% of whatever you hit and do 3-4 sets of 2 reps for extra practice Conditioning: 3 Rounds for Time…. 13 Min Cap 20 Power Snatches 10 Ring...Read More
Lower Body Recovery Foam Roll: Quads, Hams, Calves Couch Stretch Pigeon Strength: Seated Arnold Press/Wallsit Within 12 minutes complete… 3 Sets: 8-10 Seated Arnold Press (both arms same time) :30-:60 wallsit *if you can go :60 no problem sit a plate on your lap rest :90 b/w sets Conditioning: Chipper…. 15 Min Cap 10 KB...Read More
Skill: Hanging L-Sit progressions Strength: L-Sit Chin ups/Side Plank Hip Raises Every 3:00 x 4 sets: 3-7 L-sit Chin Ups (scale to regular chin ups) 10-12 each side plank hip raises Conditioning: Rowing/DB Snatch/Burpee Intervals 3:00 on/3:00 off x 3 rounds (18 mins).. All out sprint each round! Row 250/200M 10 alt. DB Snatches 10...Read More
Backsquat Prep -Hip and ankle mobility -Focus on bracing the core -Aim to do your back squat sets around 50-60% of your 1RM if its there today Strength: Back squat 2×16-18 reps (leave 3 reps in the tank) rest 3:00 b/w sets *Increase or stay the same, but both sets should be challenging 5 Rounds...Read More
Saturday! Partner Workout!! 20 Min Ladder: *1 Partner Working at a time.. Split work however 30 Cal Row 50 Wallballs 50 Power Cleans (95/65) ———————————– 30 Cal Row 40 Wallballs 40 Power Cleans (115/75) ———————————– 30 Cal Row 30 Wallballs 30 Power Cleans (135/85) ———————————— 30 Cal Row 20 Wallballs 20 Power Cleans (155/105) ————————————...Read More
